An EMG-Optimized Routine
There is of course a myriad of ways ofcombining the individual exercises, my personal recommendation for overall
deltoid development and rotator cuff strength (based on EMG
measures) would yet be as follows...
- Military Press - BB or DB seated, 6-8 reps
- Lateral raise - DB elbow-flexion <15°(!), 10-12 reps
- Reverse fly - machine or DB, internal rotation, 10-12 reps
- External DB rotations - lying on the floor, 12-15 reps
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EMG Series - Click on the desired body part to see the optimal exercises.